College Runner Samantha Bluske Out With Foot Injury

Runners, especially at the elite level, always know the possibility of injuries is right around the bend.
When hearing of fellow runners and their injuries, they hope, "Oh, please not me, please not me." Each college team is affected by injuries, but the injury Iowa State was dealt last week is a large blow.
Samantha Bluske, fifth year senior and team captain, injured her foot in practice last week and has been in a walking boot since.
"I had been having some small foot pain for a few weeks. It was nothing bad and I was still running fine," Bluske said. "But on a long run, I stepped in a hole and tweaked it. I couldn't really run after that."
Bluske transferred from Illinois State in 2011 and redshirted that season. She earned second team Academic All-Big 12 honors last season, and finished ninth at the Big 12 Championships, as well as being one of the top Cyclones to finish at the NCAA Championships last fall.
Since this is her fifth and final season, this injury is beyond a nuisance.
"I've worked so hard for this season, and it's really a huge bummer that this had to happen," Bluske said. "But it isn't the end of the world. I still have this spring. I'm just trying to make the best of it."
Bluske will know by the end of this week what exactly her injury is, but for now, the team is treating it as a stress fracture, which can typically sideline a runner for four to eight weeks.
"We really don't know what is wrong yet," said head coach Andrea Grove-McDonough. "We're expecting the worst right now, but hoping for the best."
Instead of just sitting on the sidelines and watching her teammates run, Bluske has been doing physical therapy and running on underwater treadmills to rebuild the strength in her foot.
The team will now have to find a replacement for Bluske. Last week the team took fifth at the Griak Invitational, one of the largest cross country meets in the country.
"It's really too bad, but we still have to move forward," Grove-McDonough said. "I certainly hope she makes it back because she's a tremendous asset. But from this point, we have to act like Sam won't be competing for us this fall."
Whether it's on the sidelines or running with her team again, Bluske hopes to support her fellow runners as much as she can.
"I am still going to do my part for this team, whatever that may be," she said. "Part of my duties as a captain are to be there and support the girls. Whether I'm running or watching from the sidelines, that's what I'm going to do."
If you are a runner with a foot or ankle problem, call our Rocky Hill or Middletown office to make an appointment.
Jeffrey S. Kahn, DPM
Connecticut Foot Care Centers
Sports Medicine Podiatrist in CT
Podiatrist in Rocky Hill and Middletown, CT
Visit our website, follow my tweets on Twitter, and like our page on Facebook.

Weird Things Running Does To Your Body

A recent study at Duke University Medical Center says that jogging beats weight training for getting rid of belly fat. But running has its downsides. Besides taking its toll on your knees and joints, recent reports tie things like "runner's face" and "dead butt syndrome" to running.
Here are a list of bizarre ways running transforms your body:

• Self-healing heart. New research suggests that heart-friendly exercise may actually do temporary damage to the right ventricle. In a study of 40 elite runners who were training for endurance competitions, researchers found damage right after the race- the heart was enlarged and function to the right ventricle had decreased. But scientists haven't found any evidence that running isn't healthy and athlete's hearts were able to completely heal within one week. 
• Runner's face. New Jersey cosmetic surgeon Brian S. Glatt, MD made news lately when he said that some runners have literally run their faces off, creating a "Skeletor"-esque appearance. He called it "runner's face" and it affects both men and women over the age of 40 and older who burn off too much fat under their facial skin. "The marked loss of fatty tissue results in loss of volume, which leads to a prominent appearance of the bones, accelerated development of skin laxity, and deepening of wrinkles. Though you may look like a 20 year old from the neck down, your face will easily give away your age," Glatt said. But Kevin Burns, licensed fitness instructor and American Council on Exercise spokesperson says calling it "runner's face" is a misnomer. He says the loss of fatty tissue in the face is usually caused by a strict diet or rigorous exercise. Burns agrees that this can lead to an angular appearance of the face in older runners, but you shouldn't have to stop running. "Comments like Glatt's aren't doing very good things for the running community or for physical activity at large," said Burns.
• Crackling knees. Patellofemoral pain syndrome, also known as runner's knee, is a common overuse injury among runners. If you have pain around or behind your kneecap, especially after long periods of sitting with bent knees, running, squatting, or climbing descending stairs you probably have runner's knee. But don't try to change your running stride- you can do more damage doing this. The best treatment- take a few days off from running, then ease back into running with plenty of warm-up exercises and supplemental exercises (maybe with last week's yoga stretches!). 
• Dead butt syndrome. "There's been a lot of hype lately about running being a literal 'pain in the butt'," says Burns. Dead butt syndrome was formerly called gluteus medius tendinosis, which is an inflammation of the tendons in the rear. This doesn't strike just runners though- any rigorous activity can trigger it. Overuse is certainly a factor, along with pulled muscles, muscle strains, and hip and pelvis misalignment. The pain will start in the glutes and go down the back of the leg and will worsen over time if you don't take care of it. Burns recommends doing the same treatment you would for a knee injury- rest, ibuprofen, and ice. If the pain doesn't subside after a week, see your doctor.
• Black toenails. Black toenails are something we see a lot in our practice from our running community. Black toenails are caused by bleeding underneath the toenail and are usually the result of poorly fitting and too small shoes. "Two of the most important pieces of equipment I own are my shoes," Burns said. "The correct shoe can make all the difference." This has an easy remedy though- purchase larger shoes. 
• Chafing. The sports industry has realized the need for women to have sports bras that protect and support the breast during physical activity. Just because men don't normally wear bras doesn't mean they don't need protection as well. Men's nipples can be sensitive too and those who do long distance running will have bruised or bloody chests after a race. Burns advises men to use petroleum jelly and bandages before a race to prevent chafing. Female runners also experience chafing in the bikini area, especially if they are wearing thong underwear. This ropelike fabric irritates the skin and excess sweat makes the problem worse. Stay away from this type of underwear when running and look for underwear made of fabrics with natural wicking properties, like nylon or mesh.
• Runny Nose. When you run, does your nose too? A 2006 study in the Journal Annals of Allergy, Asthma, and Immunology found that 56 percent of people have runny noses when they are outside running. This is called exercise-induced rhinitis, and is caused by the increased air flow that you inhale as your breathing rate increases, which causes the sinus into mucus overdrive. Cool and dry air have been found to increase nasal mucus production. Try taking an antihistamine before your workout to dry out your nasal passages before you go running and tuck tissues in your pockets. 
• Overactive bladder. Ut oh. You're out in the middle of your run and suddenly you have to go to the bathroom. Increased blood flow from the cardiovascular workout can speed up your other body systems, including your kidneys' production of urine. However, if your body is dehydrated, your body will create a sensation similar to when you have to urinate. If you get this frequently, make sure you are hydrating properly. Talk to your doctor if this becomes a continuing problem. 
• Runner's high.  Running isn't all about the aches and pains you get from this type of exercise- you will likely also get what's known as "runner's high." "The psychological benefits of running are enormous- runner's euphoria is a real, proven benefit," says Burns. According to a study by the journal Cerebral Cortex, running does produce the feel-good endorphins in the areas of the brain associated with emotion. The study found that the time and length of runner's high depends on the length of the run and the individual runner, but in general people are more relaxed during and after runs. The same endorphins that create runner's high also relieve stress and boost mood. 

Even though some of these can be serious issues, none are enough to stop you from enjoying your run!
If you are a runner and have a foot problem, call our Newington, Kensington, or Middletown office to make an appointment.
Craig M. Kaufman, DPM
Connecticut Foot Care Centers
Sports Medicine Podiatrist in CT
Podiatrist in Newington
Visit our website, like our page on Facebook, and follow our tweets on Twitter. 

Related articles

• Cold Weather Running Tips
• Winter Minimalist Running Tips
• What Are The 3 "P's" Of Running Shoes?
• Best Running Socks

Avoid Injuries at the Gym

The strength and conditioning program of a distance runner is an essential part of any training plan when it comes to running injury free and maximizing running performance. But it isn't as easy as just going to the gym and banging out reps on the leg curl machine or the treadmill. A balanced program should focus on correcting muscle imbalances and fixing incorrect movement patterns, while improving overall strength and explosive power. Distance runners will also benefit from performing explosive exercises in the same manner as sprinters.

Unfortunately, not all exercises are runner friendly. Remember, warm-up, core, and strength exercises are all supplemental to your running program- they should not harm or hurt you in any way. Here is a list of common exercises runners perform on a regular basis that may actually harm you in the long run. Add the "better option" to your strength and conditioning program to maximize your running potential while minimizing the harm you might do in the gym.
Option: Iron Cross
Focus: Warm-up Exercise
Better option: Knee Hug Crossover Lunges
The Iron Cross is a common warm-up exercise seen at track and field meets which attempts to warm-up the hip flexors while dynamically stretching the hamstrings. Here, the runner lies face up with his or her arms out and brings one foot to the opposite hand with a straight leg. This warm-up exercise forces lumbar rotation and flexion upon a fixed torso, which is the recipe for disc disaster. The lumbar spine isn't designed to rotate that much and placing this kind of stress on it can cause injury. Instead, perform the Knee Hug Crossover lunge. Stand tall and hug one knee- feel a stretch under your thigh and into your glute. Release the hug and with control, step the same leg backwards, diagonally behind your stance leg. Some refer to this as a "curtsy" lunge. Keep your shoulders and hip square- you should feel a good stretch in your hip. Stay tall and drive your front foot down to stand back up. Repeat on the other side and perform 10 per side and before your work-out.
Option: Scorpion
Focus: Warm-up Exercise
Better option: Cossack Squat
The Scorpion is another common warm-up exercise seen at the track that attempts to fire the glutes while opening up the hips. Here, the runner lies on their belly with their arms stretched out to the side. The runner then lifts and reaches their leg to the opposite hand. If you look at the low back, you'll see lumbar extension and rotation- a recipe for spinal facet joint disaster. Instead, perform the Cossack Squat. Runners don't spend enough time strengthening and stretching their legs in the frontal plane (left/right direction). Stand wide with your feet pointing straight ahead. Squat to one side while you're keeping the opposite leg straight. Slowly rotate your straight leg up so that you're resting on your heel. You should feel a stretch on the inside of your groin and along your hamstrings. Hold out your arms for balance. Perform 10 repetitions per side before your workout.
Option: Leg Extension
Focus: Strength Exercise
Better option: Unilateral High Box Step Up
The old fashioned leg extension is an isolation exercise that targets the quadriceps- it also places unwanted shear stress on the knee joint and has minimal athletic transference to running. Instead, perform the high box step up. Place one foot on an exercise bench or box that places your hip and knees at 90 degrees. Stay tall and drive your lower foot up and forward to step up. Resist the urge to jump. Return your trail leg back to the floor and repeat the step up. Work up to a heavy set of 5 repetitions per leg- hold one dumbbell on the same side as the stance leg.
Option: Superman
Focus: Core Stability Exercise
Better option: Conventional Deadlift
The Superman is a common core exercise that places unwanted stress on the lumbar spine. It doesn't teach the runner to maintain a neutral low-back posture because the low back goes into hyperextension as the limbs rise off the floor. Instead, perform the Conventional Deadlift. Every runner can benefit from adding deadlifts to their program because this exercise strengthens the posterior chain- the hamstrings, gluteals and low back, which tend to be weak in runners. A recent study in the Journal of Strength and Conditioning Research found that deadlifts elicited high-trunk muscle activation compared to an unstable Superman exercise. So train the trunk and posterior chain at the same time with the conventional deadlift. Stand with your feet 20 cms apart behind a barbell that is set-up at mid-shin height. Bend through your knees and hip to get your grip on the bar; you will bend more through your hips compared to your knees. Stick out your butt and chest and keep a flat back. Hold the bar with your arms to the outside of your legs. Keep your elbows locked and stand up with the bar by simultaneously straightening out your knees and hips. Stand tall and squeeze your glutes. Keep the bar close to you at all times. Place the bar back on the ground. Reset your position and work up to a strong set of 5 repetitions. Don't round your back at any point during the lift.
Option: Crunches
Focus: Core Strengthening Exercise
Better option: Ab Wheel Roll Outs
This old-school method of abdominal training might give you a good burn, but it does little to improve your running economy. Instead, teach your core muscles to stabilize your lumbar spine while resisting movement. One of my favorite exercises uses the $6 ab wheel from 20 years ago. Kneel on a mat with your hands on an ab wheel just in front of you. Tighten your lower abs by pulling your belly button to your spine. Transfer weight forward as you slowly roll the ab wheel away from your knees. Keep your chest out and shoulders down. Reach a point where you still have full control. Feel a stretch in your abdominals with no pain in your low back- if you have pain there, this exercise might be too difficult for you. Roll back and repeat 3 sets of 10-15 repetitions per set.
If you are a runner, have foot pain and do not currently see a podiatrist, call our Newington, Kensington, or Middletown office to make an appointment.
Craig M. Kaufman, DPM
Connecticut Foot Care Centers
Sports Podiatrist in CT
Podiatrist in Newington, Kensington, and Middletown, CT
Visit our website, friend and like our page on Facebook, and follow our tweets on Twitter

Running: Where Do You Hurt?

First, let's dispel two myths. New research reveals that running isn't bad for your knees and won't give you a heart attack. Use this guide to diagnose regular injuries and run pain-free.
1. Achilles tendon: Your Achilles tendons tense and extend with each stride. Weak calves strain them. Running uphill increases the load on your calves and Achilles, says Bryan Heiderscheit, P.T., PhD. of the University of Wisconsin sports medicine center. Do calf raises: Balance on a step on your right foot so your heel hangs off it, raise your left foot behind you. rise onto your toes, then lower your heel as far as you can. Do 2 sets of 10 to 15 reps with each leg twice a week.

2. Iliotibial Band Syndrome: The IT band is a fibrous tissue on the outside of your thigh that stabilizes your knees and hips. If your hips and knees twist too much, the IT band rubs your lateral femoral condyle, a prominent part of your thigh bone, causing pain on the outside of your knee. A long stride increases force on your knees and IT bands. To shorten your stride, boost your step rate by 5 to 10 percent, Heiderscheit says. Try to avoid landing hard on your heel, and keep your knee flexed about 20 degrees. Have a friend take a video of you so you can check your form.
3 Shinsplints. You feel pain and soreness because your tibial posterior muscle is pulling away from your shin bone. That muscle works with a larger calf muscle, your soleus, says Reed Ferber, Ph.D., director of the running injury clinic at the University of Calgary. "Your tibialis posterior is overworked and has to pull more of its weight," Ferber says. Weak muscles can expose you if you're new to running or returning after a hiatus. Strengthen your tibials posterior and soleus muscles with calf raises. Also try seated ankle invertor: Sit with your leg straight and loop a resistance band around your foot. Making sure your leg doesn't your leg doesn't rotate, pull the top of your foot inward for 2 seconds, and release for 2 seconds. That's 1 rep. Do 1 set of 10 reps a day, working up to 3 sets a day.
4. Plantar fasciitis. The tight thick plantar fascia supports the arch and works with a network of muscles across the bottom and sides of your foot. You may feel a sharp pain on the bottom of your heel, especially in the morning (the tissue shortens at night). Weak foot muscles strain the plantar fascia. Do towel crunches: Put a towel on the floor, your heels on the ground and your toes on the towel. "Make fists with your toes and scrunch the towel up," Ferber says. Do this every day for 15 minutes.
5. Runner's knee. Your thigh bone rotates too far inward, pressuring your kneecap. You feel dull pain under your kneecaps, especially when you sit a long time or take stairs. Running on steep or uneven terrain could cause runner's knee. Strengthen your hip muscles, which control your thigh bones. Try these two moves, doing 1 set of 10 reps and working up to 3 sets a day. The standing hip abductor: Stand with one foot in the loop of a resistance band and the other foot on top of the band (adjust the length to control the resistance). Move the banded leg 2 seconds out, 2 seconds in. Then work your hip gluteus medius: Loop the band around and face a chair; move the banded leg back to 45 degrees, 2 seconds out, 2 seconds in.
If you are a runner, have a foot injury, and do not currently see a podiatrist, call our Newington, Kensington, or Middletown office to make an appointment.
Craig M. Kaufman, DPM
Connecticut Foot Care Centers
Sports Podiatrist in CT
Podiatrist in Newington, Kensington, and Middletown, CT
Visit our website, friend and like our page on Facebook, and follow our tweets on Twitter. 

Related articles

• Barefoot Running and Heel Pain

  ---