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
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Exercising With Your Dog

Working out with your dog is good for both of you. You get the benefit of sunshine, fresh air, and an exercise buddy that won't let you down. But summer can be hard on dogs, especially if you are not careful to take care of your four-legged friend. To keep your workout buddy in tip top shape, make sure you take the summer heat into consideration.
Here are some tips to keep you and your dog keep working out all summer long.

Dog parks are ideal for getting some exercise with your dog. You can run and play fetch, and maybe even toss a Frisbee for your dog to catch. Best of all, your dog's feet will be planted safely on the cool grass while you exercise together. If you prefer to get your workout on the road, jogging or running, make sure and walk in the areas where your dog can get up on the grass and off the asphalt or concrete. Summer heat can turn a road as hot as a frying pan. Even though your dog's feet are tougher than yours, the scorching surface of the road or sidewalk can do some serious damage.
Think how often you reach for your water bottle during a run. It is important to stay hydrated, and it is just as important for your dog. Bring some extra water and make sure to stop several times during your workout to give your dog a drink. You can use a handy collapsible bowl available at pet stores or online, and just tuck it in your pocket while you jog.
Haven't we all seen that poor dog, panting furiously as it ran as hard as it could to keep up with its owner who was riding a bike? The dog was leashed to the bike and had no choice but to keep running in the sweltering heat. Some high intensity workouts might be great for you and your dog in cooler weather, but when the temperatures are soaring, you should keep a close eye on your dog and make sure you aren't overdoing it. According to Reader's Digest, dogs suffering from these symptoms may be in danger of heat exhaustion: "excessive panting, difficulty breathing, increased heart and respiratory rate, drooling, or stupor." Be aware of your dog's condition and take breaks if needed.
If your dog runs into trouble in the middle of your workout, it could be tough to make it back home or to your car. Especially if your dog is heavy and you have to carry him. Dogs are tough, and while you aren't likely to have a lot of trouble, you are better off taking shorter routes on your bike, hike, or run than heading out on long journeys in high heat. You can always turn around and heat out again if the workout is too short, but finding yourself closer to home in case of a heat-related emergency is a good idea.
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. 

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Revising Your Running Form

Lean Forward. Aim for a slight forward tilt- about two or three degrees. You don't want to lean too far forward or too far back. Too far forward and you shove your full body weight into the ground with each stride. Too far back, and you jam your heels. To promote a properly tilted and aligned neck and torso, allow your eyes to guide you. Instead of looking down at the ground, let your gaze settle on the horizon. Keep your chin tucked in instead of letting it jut out.

Take a Hand. The typical runner never thinks about his hands, but in fact they're crucial. Your arms should swing back and forward, not across your body. With each stride, bring your hand to the vertical midpoint of your torso, but don't let your hand cross that midline. If it does, your body will rock from side to side. To release tension in your hands and arms, run with your hands forming a loose fist: imagine that each hand is carrying a pretzel that you don't want to break.
Be on the Ball. If you land on your heel, you're almost certainly overstriding. You're pounding your leg into the ground with each stride and increasing your risk of injury. When you land on the balls of your feet, you flow with your forward energy. A recent study of Harvard runners supports this theory: it found that forefoot strikers have fewer injuries than heel strikers. Flick back your heel quickly after contact: visualize pawing the ground with the balls of your feet.
Use Your Arms. The fourth key to a successful stride is arm carrying. Your shoulders need to be relaxed and sloping down and your elbows should be slightly bent. If you tighten your shoulders and let them point up instead, your arms start to flail and you lose that circular, forward-flowing drive. As fatigue sets in, your shoulders tend to lift and tighten. When this happens, briefly drop your hands and shake out your arms to relax your muscles.
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. 

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Best Running Sneakers For Men

From Men's Health, May 2012
Recently, Runner's World scrapped the system it had used for three decades to rate shoes. Too rigid, the editors said. Now RW emphasizes how much shoe a runner needs, noting the shoe's weight and the drop in height from heel to toe. RW also factors in body type, stride, and mileage.
To identify your ideal pair, listen to your feet. I recently tested more than a dozen shoes with support features that spanned the spectrum from minimal to maximal. A good running shoe will let you do the same on a treadmill. Of course, what works for me- a 5'8", 135-pound middle-distance junkie whose feet overpronate- might not work for you. Like everyone who had read Born to Run, I'm trying to improve my stride and land more on my forefoot. I hoped the new shoes with their lower heel-to-toe drop could help me, but I've also been around the block enough times to know that nothing in running comes easily.

New Balance Minimus Zero ($110)
+ Having these on is like wearing nothing, which made my quarter-mile repeat workout stink a little less.
- That feeling of wearing nothing can be a negative on longer runs.

Asics Gel-DS Racer 9 ($100)
+ These feel more stable than the NB Minimus pair, but they're still light and nimble. I'd wear them for a 10-K race.
- The mesh sides and vented soles are flood-gates in wet conditions.
Newton Neutral Trainer ($175)
+ These shoes changed my stride. Four ridges under your metatarsals encourage a midfoot strike; after a mile, I was doing it on my own.
- Almost felt like training wheels; pricey, too.

Saucony Powergrid Triumph ($130)
+ Wearing these was like running on a cloud. I loved the tongue pocket, which somehow gobbled up my key ring (with three keys).
-They're a bit clunky for speed work.

Brooks Ravenna 3 ($100)
+ I ran last year's New York City Marathon in the Ravenna 2; this new model is just as stable and supportive.
- I prefer the old model.
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. 

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Ray Allen Kept Out of Game By Bone Spurs

MRI scans of Boston Celtics basketball player and former UCONN star Ray Allen's right ankle showed that he has bone spurs. Allen has been out for 14 games this season.

Celtics coach Doc Rivers shared his frustration about how long it is taking for Allen's ankle to heal, "It's the same. We don't know anything. It's a concern, like I said, but other than that, we just have to wait and see."
Allen had attempted to return to the game early in April and played as the sixth man in four games. He was shooting 45.3 percent on 3-pointers before his ankle became too painful to play on. It is unknown whether Allen will be able to participate in the playoffs.
Bone spurs are a very common foot problem, especially in athletes and dancers. In the feet they develop most frequently in the heel, near the toes, and on top of the big toe joint. The spurs are small outgrowths of bone. In and of themselves, they are generally harmless. However, their location may cause friction or irritation from shoes or other foot structures, which can lead to other foot problems. The irritation is most likely the pain Allen is feeling.

Heel spurs refer specifically to those in the heel. Heel spurs are growths of bone on the underside, forepart of the heel bone and occur when the plantar fibrous band pulls at its attachment to the heel bone. This area of the heel later calcifies to form a spur. With proper warm-up and the use of appropriate athletic shoes, strain to the ligament can be reduced. It would be worth Allen to take a look at his basketball shoes and check if modifications need to be made.
Anti-inflammatory medications, cortisone injections, corrective shoes, or orthotics (special shoe inserts) are some of the common treatments for spurs. Surgery may be prescribed if spurring around the joint becomes severe or leads to recurrent pain from persistent corns.
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. 

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