Michael Phelps Fractures Foot During... Golf???

American swimming giant Michael Phelps turned up at the world championships in Barcelona with his foot in

a support brace after supposedly injuring it on a golf course. 
"It's just a fracture, nothing bad, we're being very cautious right now," said Phelps in an interview with the swimming governing body FINA on Sunday. 
"So I guess it is true you can get hurt on the golf course," joked the 28 year old Baltimore native, who won 18 Olympic golds and 26 world championships in his mostly stellar swimming career. Phelps did not indicate how he injured his foot, however his coach filled in details as to how the injury occurred. 
"He hit his foot somehow in the house and then he did that golf tournament when he walked about 20 miles and got a little stress fracture," Bob Bowman told the Associated Press. That means Phelps can't blame the game of golf he played for the injury, just for aggravating it. 
The swimming events started on Sunday, and Phelps said he was looking forward to being a spectator instead of a competitor. Phelps retired from swimming after last year's London Olympics.
"It's kind of weird being on this side of everything," he commented.
"It is a little strange to be out and about in public and dressed up but I am excited to be able to watch some of the swimming this week and not be I guess as nervous. This is going to be my first meet seeing people swim since I retired so it's going to be very different and I'm not sure how I'm going to react but I'm looking forward to it," Phelps added.
There has been speculation Phelps will return for the 2016 Rio de Janerio summer Olympics and if he is pondering getting back in the pool, Bowman says the stress fracture won't be a concern.
"I think he'll be fine. He can wait that out," Bowman said, laughing. "I don't think that's imminent."
Reference: Washington Post and Chicago Tribune
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Larry Sanders Injures Ankle At Mini-Camp

Milwaukee Bucks center Larry Sanders suffered a sprain left ankle last Tuesday during the Team USA Las

Vegas mini-camp.
Sanders was just beginning to hit his stride when he sustained the injury, which occurred when he was attempting to contest a shot and landed awkwardly on the foot of Houston Rockets swingman Chandler Parsons.
Head coach Larry Drew and Bucks general manager John Hammond did not seem terribly concerned when Sanders spent the rest of the afternoon in the trainer's area receiving treatment for the injury, which included getting his ankle wrapped. 
"He just sprained it and it blew up on him a little bit. It's a tough pill for him to swallow because you know how bad he wants to be out there. All of these guys do. But it's just a freak thing that happened," Drew told NBA.com. 
Sanders was a disappointing first round pick in 2010 but had a fantastic third season this past year with the Bucks. He averaged 9.8 points, 9.5 rebounds, and 2.8 blocks in the 2012-13 season and was invited to the Team USA mini-camp to tryout to represent the country. 
Sanders was clearly frustrated when he returned to the court, watching from the sidelines. He knew he was missing an opportunity to impress the coaching staff, as the mini-camp is the player's chance to earn a place on the Men's Senior National Team. 
This is likely just a setback for Sanders, who should be healed within the next couple of days. He should be ready to play for the Buck's fall training camp. 
References: SB Nation and CBS Sports. 
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Jets' Santonio Holmes To Start Season On Sideline

The New York Jets placed wide receiver Santonio Holmes on the active-physically unable to perform list

Tuesday. Holmes is still recuperating from the foot injury that ended his season last year after just four games.
Holmes, 29, will be able to come off the PUP list after he has been cleared by the medical team and is considered a long shot to be active to start for the beginning of training camp. There is no timetable for his return to the game.
Holmes injured his left foot during the Jets' 34-0 loss to San Francisco in Week 4 and has since had two surgeries to repair the injury, including one in February to remove the screw in his foot. He has not been able to put full weight on his foot while working out on the gravity-assisted treadmill, which is not a good sign for the wide receiver. 
Holmes told reporters recently he was not sure he would be healthy enough to practice when the Jets started training camp last Friday in Cortland, NY. He is hopeful he will be healthy enough to play when the season begins.
"I don't have a target date," Holmes said at the uSTADIUM's Flags For Foundation flag football tournament on Roosevelt Island. "I don't want to do anything to jeopardize myself being ready for the season."
Recovery has been a difficult process for Holmes, who had to relearn how to walk after suffering the dreaded Lisfranc injury. Rehabilitation from this injury is lengthy. Since Holmes has not even started to run yet, it's tough to determine how far along in his recuperation he is. 
"It's just getting back into the swing of walking and running without any pain from having scar tissue build up around the injury," Holmes said. 
References: Sports Illustrated and New York Daily News 
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Australian Footballer Clark Done For Season

Ahh, poor Mitch Clark. 
He has graced this blog several times in the past with foot problems. As you write these blog posts about athletes you hope, like everyone, they will heal properly and quickly. But Clark just can't seem to get his foot and ankle troubles under control.
Melbourne has ruled that marquee forward Clark will be out the rest of the season, hoping to pacify his ailing foot. Melbourne football operations manager Josh Mahoney confirmed the team's decision last Monday. 
"The club has reassessed Mitch's foot injury on a weekly basis and has projected timelines for when he would be available to play AFL football," Mahoney said.
"It is now clear that there is insufficient time left in the season for him to fully recover and achieve appropriate match fitness preventing him from making a successful return to AFL football. The focus will now switch to his preparation for preseason training and a successful return to football in 2014," Mahoney added.
Clark tweeted, "Shattered to miss the rest of the season. I'm focused on getting better for 2014 and beyond. Thanks for all ur support guys. #bringon2014."
Clark suffered a flare-up in the Demons Round 4 win over Greater Western Sydney. He was sidelined last year with the dreaded Lisfranc injury to his right foot. He has played just 15 games for the Demons since switching from Brisbane at the end of 2011.
Reference: Herald Sun
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Rider Jon Armstrong Rides With Broken Foot

Mildenhall Fen Tigers number one Jon Armstrong went against doctor's orders and Sunday rode with a

broken metatarsal in the game against Buxton Hitmen. 
Armstrong suffered the injury when he caught his right foot in his footplate last Sunday during the club's 53-39 win over the Ken Kings. 
He was told by doctors he would have to rest for four to six weeks to allow the injury to heal, but the 38 year old Brit is determined to play through the pain and take his place at the head of the Fen Tigers team.
"I have already missed one meeting this season and that is more than enough," said the motor bike rider. "At the end of the day it is a pay day for me and I don't want to be missing out on more track time.
"I have been resting it up and putting plenty of ice on it, so hopefully I will be able to make the start in heat one and limp through the meeting."
The Oldham-based rider picked up the injury at the end of heat 13 and to the surprise of Fen Tigers fans, he reappeared in heat 15. For Armstrong however, participating in that race was never a question.
"In heat 13 Steve Boxall was pretty ruthless in checking me," said Armstrong. "The move was a bit over the top and I wanted to go out in heat 15 and beat him, unfortunately that was not to happen."
Reference: New Market Journal
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Atlanta Braves' Jordan Schafer Out Another Few Weeks

When Jordan Schafer fouled a ball off his foot on June 26th in Kansas City, it did not look like it was going

to be a serious problem. However over time this ankle injury has become more complicated and unusual. 
The Atlanta Braves decided to do an MRI on the outfielder's ankle and it was discovered he has an intraosseous stress fracture in his right foot and will be out at least another two weeks recovering.
Braves general manager Frank Wren said, "It's a soft tissue injury that you treat over 7-10 days and see if it's going to get better. He was X-rayed that day, there was no fracture revealed. After seven days, he still wasn't getting a lot better. It was X-rayed again- still no fracture. And then after that he started doing more, there were some things he could do and some things he couldn't. He started having more pain, so we took it to the next step and had the MRI done."
Schafer is currently four weeks into a six week recovery process and he can now do more non-load bearing activity in his rehabilitation, like working on the underwater treadmill.
Wren added that the two pinch-hit appearances Schafer made in the team's home series against the Marlins less than a week after suffering the initial injury did not worsen his ankle's condition. 
"If we'd MRI'd it at the time of the injury, this fracture would not have shown up. It's a type that over time, you get a better sense of it. It's just one of those strange situations."
The Braves have taken a few injury blows recently, including Jason Heyward, B. J. Upton, and Justin Upton, who have all been diagnosed with injuries. 
Schafer was placed on the disabled list July 4th and prior to that he was having a career year. In 2013 he has hit .312/.399/.464 in 64 games. 
Reference: MLB
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Mets Third Baseman Playing Through Injury

Depending on how severe a foot or ankle injury is, we typically do not recommend to our patients to play

through injuries. Often times playing through the pain will cause further damage, leaving you out longer and away from the activities you love most. 
Last week it came out that New York Mets third baseman David Wright has been playing through a foot injury. Mets manager Terry Collins told reporters that Wright told him the foot was "killing him," but when talking to Mike Mazzeo of ESPN New York, Wright said his foot was "good."
"It's good. It's good. It hasn't given me any problems, so it'll be nice to get a few days off. I don't know what exactly happened. It's nothing that's prohibiting me from doing anything. Plus, HIPAA doesn't let me talk about injuries either." 
So what is it? Is his foot, "good", as he's describing it, or is it "killing him" like Collins said? We'd be more likely to believe Collins, as Wright is likely putting up a good front to reporters and the public. He is definitely downplaying the severity of his injury. And, we should mention, HIPAA doesn't prevent you from talking about your own injuries- it prevents medical professionals from talking about your ailments without your given permission.
Collins went on to compare this foot problem to the broken back Wright suffered two years ago, saying, "He's got a foot that's killing him, but he never says anything. It's the same as two years ago, he's playing three weeks with a broken back. Even when we have a bad game, he won't come out because he thinks he needs to be there for his teammates. I knew he was a good player before I got here, but didn't realize his preparation, and desire to be that guy in tough situations. This organization is damn lucky to have him."
We're all for being there for your teammates, club, and fans, but sometimes you need to be smart and take some time off to recuperate and be able to play your best. Sometimes being stupid and playing with something like a broken back does you and your team no good. 
Even with a foot ailment that's "killing him" Wright managed to get his seventh trip to the All-Star game by hitting .304/.396/.507 with 21 doubles, five triples, 13 home runs, and 15 stolen bases in 17 attempts. Wright is obviously good at hiding pain.
Reference: MLB Injury News.
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San Diego Padres' Blanks On DL With Achilles Tendonitis

San Diego Padres outfielder Kyle Blanks has been bothered with Achilles tendonitis in his left heel frequently

since the team's trip to Colorado in early June.
The tendonitis flared up again during the three games in Boston from July 2-4. During those games he missed one and played designated hitter for another.
Blanks was placed on the 15-day disabled list on July 12th and will be able to rest his aching left heel.
"This give us an opportunity to let it quiet down," Padres manager Bud Black said. "He'll stay off it for a week or so."
While on the disabled list, Blanks has been playing catch and hit but has been staying away from cardio and running.
Blanks has been plagued by various injuries since joining the major leagues in 2009. He was having the best year of his career in nearly every offensive category, including doubles, RBIs, and games played. He was hitting .256 with 13 doubles, eight home runs, and 34 RBIs in 67 games this season. Let's hope when he comes back from the disabled list, he'll continue his career setting highs.
Reference: MLB
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Dodgers' Kemp Suffers Ankle Injury

If you've seen the video of Los Angeles Dodgers outfielder Matt Kemp's ankle injury, you know how

cringe-worthy it is. When you're watching the video, you are saying "Ouch" along with him. 
Sunday was Kemp's first game back from a two week break due to inflammation in his left shoulder from off-season surgery.
Kemp was on third base with the bases loaded and two outs when Carl Crawford hit a slow groundball to Adam LaRoche. Crawford hustled to first base and beat the pitcher to the bag. LaRoche noticed that Kemp did not move from third base and he threw the ball to the catcher.
Kemp finally realized he needed to move his behind off third base and ran to home, where he rolled his ankle and was removed from the game. 
Dodgers manager Don Mattingly said after the game he doesn't believe Kemp will be on the disabled list, as his injury appears to be just an ankle sprain. "That's what I said last time, too," Mattingly joked, referring to the two weeks Kemp spent on the disabled list with shoulder inflammation. 
Kemp commented after the game that, "It's not bad. I hope it's not bad. The biggest thing will be tomorrow when I wake up and see how it feels." He felt the injury was a result of not running hard enough on a force play at home plate. 
Prior to his injury Kemp was having an excellent return to baseball. Batting sixth, he led off the second with a home run that bounced around in the cherry trees behind the left field stands. Later in the same inning he hit a double to left that brought home Andre Ethier from first. With two outs at the top of the fourth Kemp hit a single to left that scored Hanley Ramirez from second. He finished 3-4 with a walk, just a triple shy of the cycle. 
References: USA Today and SB Nation. 
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How Do I Make My Running Shoes Last Longer?

If you're a runner, you're always wondering, "How can I make my running shoes last longer?," because, let's be honest, who wants to pay up to $150 every time you purchase new sneakers? It is recommended you change you running sneakers every 500 to 800 miles, so that works out to every five to eight months if you run 15 miles a week- if you're a distance runner you're looking at a higher frequency. For some, replacing shoes that frequently can be a huge financial drain.
So how does one go about making their shoes last longer? There are a couple of variables you need to consider before following the tips below. First, what kind of runner are you? Do you have a heavy strike or a light strike? Are you an efficient runner? Second, what materials are your shoes made of and do they match your personal needs? Lightweight runners with a neutral landing pattern and efficient form can find their best mileage in lightweight or minimalist shoes. However, someone with a heavy body and strike, wearing the same shoes, will get fewer miles out of their shoes.

1. Shoes have a birthday! Write the purchase date on the side of the shoes and keep track of your mileage with a paper or online log. 
2. Use them just for running. Yeah, we know, you want to show off your cool kicks, but by doing so, you're putting unnecessary miles on your shoes. If you have to do errands after your run, make sure you bring a pair to change into while you're out. Just like with anything else, the more you use it, the faster it wears out!
3. Give them some air! And by air, we don't mean the dryer, which will break down the shoe materials  quicker (and make a heck of a racket while they're drying). If your shoes are wet from sweat or rain, wipe them off with a brush or paper towel, towel dry, and stuff with newspaper or paper towel. This will keep them from getting moldy and musty. And never leave them in your gym bag!
4. Have two pairs. If you're a distance runner especially, make sure you have two pairs that you switch during the week. This allows the other pair to dry out and gives the shoes time to recover (shoes need time to recover too!). By doing this, you can tailor your shoes to your specific workouts; one shoe may be better suited to longer distances while your other pair may be better for shorter distances. This is also a great way to work in minimalist shoes if you're thinking of going that route. 
5. Buy your shoes based on the terrain. If you run wet, muddy trails, purchase shoes that are specifically for that type of terrain. Wearing shoes that are meant for city streets or treadmills will wear out very quickly when running on grass, dirt, or sand. 
6. Keep your shoes out of the weather. Don't leave your sneakers in your car overnight or during the day while you're working, especially in the winter or summer months. Extreme temperatures can change the shape and size of your shoe and therefore you'll go fewer miles.
7. Change your form. Perhaps your shoes aren't lasting you as long as they should because your running form needs to be changed. Are you keeping a short, even tempo and a straight line from your head to your toes? If not, then work on how you run. Watch elite runners to get an idea how you can better your form, but know that this will take time to master your perfect and efficient running form.
8. Don't go beyond your limit! Everyone has a limit as to how far they can run in one day, one week, one month, or one year. If when you're running you're feeling fatigued and sloughing through your workout, stop. When you go beyond your limit it takes a toll on your shoes because they're taking the brunt of your impact.

By following these tips, you can expect your shoes to go longer and farther!
References: Runner's World and Health
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Tennis Player Muguruza Goes Under Knife

Tennis player Garbine Muguruza, ranked No. 59 in the world, had surgery two weeks ago on her right ankle

and will be out of the tennis circuit for six months.
The surgery was to remove the osteochondritis dissecans of the astragalus, an injury that causes pain and stiffness of the ankle. Most cases of osteochondritis dissecans occur after a twisting injury to the ankle and are actually fractures of the joint surface.
The 19 year old Venezuelan was diagnosed with this condition after her participation in the Florianopolis Tournament in Brazil. The operation was performed by Doctor Juan Carlos Monllau and took just an hour and a half. After the surgery Muguruza said she was pleased with the procedure, commenting, "We are very happy with the operation. I hope to be able to start my rehabilitation very soon."
Muguruza will not be able to put any weight on her foot for three weeks and if her healing progresses in the right direction she will be able to start rehabilitation in the middle of August. She is not expected to return to the courts until 2014.
The Caracas born player also had surgery on her nasal septum to clear up breathing problems which have affected her for a while.
Muguruza had a spectacular first six months of 2013, starting at 104 in the world and finishing at number 59. She had a noteworthy turnout at her first Wimbledon several weeks ago. Her trainer, Alejo Mancisidor said it was the right time to operate now. "It was the right time in order to be able to come back next year with a good ranking and to start the year playing in the big tournaments," he said.
Reference: Madrid Open.
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Tigers Player Infante On the DL

The Detroit Tigers placed second baseman Omar Infante on the 15-day disabled list Tuesday. The team
recalled 22 year old infielder Hernan Perez from Double-A Erie. The Tigers had been hoping to avoid putting Infante on the list. The move is retroactive to July 4th and Infante will be eligible for activation after the All-Star break.
The injury occurred during the game against the Toronto Blue Jays a week ago Wednesday when Infante was hit hard by Toronto's Colby Rasmus, who was sliding into second base.
Tigers Manager Jim Leyland expects Infante to be better after the All-Star break. Infante is hitting .309 with six home runs and 27 RBIs in 76 games this season.
Perez made his major league debut last month, playing two games for the Tigers. His record is similar to Infante's, posting .300/.324//422 for Double-A Erie. He has 28 doubles and stolen 24 bases in 31 attempts this season.
Reference: USA Today and CBS Sports
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Magic's Glen Davis Has Another Foot Surgery

Poor "Big Baby" Glen Davis. He was having the best season of his career and then he fractured his left foot.

The injury happened just minutes into the January 30th game against the New York Knicks. He needed surgery to repair the fracture, which caused him to miss the rest of the 2012-13 season.
Hopes were high he would have a full recovery and return quickly to basketball related activities. However, Davis suffered a setback while working out at his alma mater LSU. At the time the Globe speculated "this latest tweak may cause him to take most of the summer off."
On Monday Davis had surgery to replace the screw that was put during the first surgery. The Magic announced that Davis will resume basketball related activities later in the summer in a statement: "Glen Davis underwent a surgical procedure today to replace the screw in his left foot. Davis originally suffered a left foot fracture of the 5th metatarsal during a game against the New York Knicks on January 30th, 2013. He is expected to resume basketball-related activity later this summer."
According to Davis's agent, John Hamilton, "He's just been having some discomfort. It made sense for us to get it checked, and that's what we did."
The surgery was performed by Dr. Robert B. Anderson, a podiatrist in North Carolina.
"He doesn't anticipate problems going forward," Hamilton said. "We just need to give it time to heal properly."
In just 34 games last season Davis averaged 15.1 points per game, 7.2 rebounds, and 2.1 assists in 31.3 minutes. In Davis's six professional seasons, these were his career-highs. Before left with his injury, the Magic were 13-21 and after he left the team finished 7-41.
References: Rotoworld, CBS Sports, and Orlando Sentinal.
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Ateneo's Ravena Out With Ankle Sprain

After missing Sunday's game against rivals the De La Salle Green Archers, Ateneo star guard Kiefer Ravena
is out for at least two weeks with an ankle sprain.
Coach Bo Pearsol said Ravena is "still recovering from a severe ankle sprain and is listed as day to day."
Ravena did not play in last Wednesday's game against the Far Eastern University, which the Tamaraws won, 79-75 in overtime. It was the first time in his UAAP basketball career he missed a game.
Ravena's doctor, Randy Molo told Spin.ph's Snow Badua the Blue Eagle's most prized player suffered a Grade 3 ankle sprain. The following quote has a lot of Filipino jargon, but you'll get the gist of it! "The most severe kind yung (ankle) injury niya. It's a recoverable injury kaya lang time frame wise it will take a bit longer than a Grade 1 type (of sprain)," Molo said.
Typically the injury takes four weeks to heal, but since Ravena will be on his second week of the injury on Sunday, the 19 year old amateur basketball player will have just two weeks left in his recovery.
Molo compared this injury to that of San Antonio Spurs' Tony Parker, who had a similar injury. Parker was out of the NBA for four weeks.
Pearsol said Ravena is listed as "day-to-day" because of the sprain. Molo added, "When somebody's status is day-to-day, anything goes. Meaning, he can come back this day or he can come back at a later date."
Reference: ABS-CBNNews, ABS-CNNews
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Oscar Taveras Out Of Futures Games

Oscar Taveras has been dealing with a right high ankle sprain for more than eight weeks now, and rightly so,

he's getting frustrated.
The St. Louis Cardinals' top outfield prospect sustained the sprain in May when he slid awkwardly into second base. He has continued to have problems since suffering the injury, reaggravating the injury on June 23rd, and landing on the disabled list for the second time about two weeks ago at Triple-A Memphis because of recurring ankle discomfort. There is no timetable for his return to the Redbirds.
The Cardinals do not currently have a need for an outfielder and will likely play it safe with this potential star. This means the 21 year old will spend a bit of time on the disabled list.
It also means Taveras will not be able to participate in the Futures Games. Taveras and second baseman Kolten Wong were selected to represent the Cardinals for the second straight year in the All-Star break's annual prospective's showcase. Wong will be the only one going to the Future Games this year, as it is unlikely Taveras will be off the disabled list before the games begin.
Taveras, who has missed more than a month total with the injury, is batting .307. He has been rehabbing at the team's complex in Jupiter, Florida, where he had been running and doing baseball activities.
References: NBC Sports, St. Louis Post-Dispatch
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Minnesota Lynx's Augustus Out With Ankle Sprain

The Minnesota Lynx were without their star scorer Semione Augustus last night in the game against the Atlanta Dream because of an ankle sprain.
A Lynx official confirmed on Monday that Augustus sprained her left ankle and would be out indefinitely.  She had an MRI on Monday morning, which revealed the damage.
Augustus sustained the injury during the second quarter of Sunday's 91-59 win against the Phoenix Mercury when she attempted to chase down a loose ball while defending DeWanna Bonner's layup with 7:01 left in the quarter. She did not return to the game. Forward Maya Moore (former Husky!) stepped in for Augustus and scored 23 points.
Augustus entered the game ranked 13th in the WNBA with 16.3 points per game and left Sunday's game with eight points.
Lynx coach Cheryl Reeve said after Sunday's win, "We need our players to step up to be successful. And this team knows how to do that."
Reference: Twin Cities and Star Tribune
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Foot Injury Ends Andrew Miller's Season

Lefthander Andrew Miller has been a surprise member of the Boston Red Sox's bullpen this season.

Unfortunately, he was told Monday that his season is over because he needs surgery on his left foot.
Dr. George Theodore, a foot specialist, diagnosed Miller with the dreaded Lisfranc injury. It was determined that Miller has a torn ligament between bones in the middle of his foot. Miller has decided to get a second opinion before scheduling surgery, but the Red Sox do not believe the diagnosis will change.
Miller sustained the injury when he replaced Ryan Dempster in the seventh inning of Saturday's game and faced just one batter before going down with the injury. He came in to pitch with one out in the seventh and threw a wild pitch to J. B. Shuck at the plate, which allowed Chris Iannetta to take second base. Shuck then singled to center field and Miller jumped off the mound and headed to home to play a potential play. Miller fell to the ground in pain and grabbed his foot.
Miller was helped off the field by John Farrell and the team's trainer and looked like he couldn't put any weight on his left foot. After the game Farrell said Miller sustained a foot injury and was having X-rays done at the hospital, but that was the only information available.
When asked the significance of the loss, Farrell said, "Very. Given the way he's pitched and the importance of that power lefthander in the bullpen, it is."
Miller is currently third on the team with 37 appearances with a 2.64 ERA and a 1.37 WHIP. Over 30 innings he has struck out 48.
Miller was once a first-round pick of the Detroit Tigers but struggled with command early in his career and was traded twice. The Red Sox however showed patience with the 6 foot 7 inch lefty by first starting him and then placing him in the bullpen, changing his mechanics.
This season has been Miller's best in the Majors, with him proving reliable in late innings.
"Obviously on a personal level, it's disappointing and from a team perspective we'll miss him," said Craig Breslow, now the only left handed pitcher in the bullpen. "This team has shown we're pretty resilient and we've had to overcome some key injuries. This is another one. We have no option but to keep on moving forward.
"Andrew been trending upward the last couple of years at a pretty rapid pace. His potential has been documented and he was finally realizing. It's got to be a tough blow for him."
Farrell agrees: "He was well on his way to becoming a dominant lefthanded reliever."
References: Boston Globe and NESN.
If you are a baseball player 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.

Core Workouts For Runners

Having a strong core is just as important as having strong legs or endurance for distance running.
Your core muscles are comprised of the postural muscles, which are the muscles of the hips, back, and stomach. These are the muscles that help us stand upright, distribute the stress of bearing weight on two legs, and transfer energy. Core muscles are especially important in distance running when fatigue sets in during the latter stages of a race. The stronger we are, the longer we can hold our running form.
Here are some simple exercises to help strengthen your core.

1. Basic Plank. Hold for 30 seconds, relax, and repeat. Gradually increase the number of repetitions and how long you hold the pose.
2. Side Plank. Hold for 30 seconds, relax, and repeat. Gradually increase the number of repetitions and how long you hold the pose. 
3. Superman Pose. Lie face down and raise one arm off the ground and hold for 20 to 30 seconds. Release and raise the other arm. Now move to your legs, raising one leg off at a time. Next, raise one arm and the alternate leg off the ground. Then raise both arms off the ground at the same time and then both legs at the same time. The advanced pose is holding both arms and legs off the ground at the same time. Hold each pose for 20-30 seconds, relax, and repeat.
4. Abdominal Crunches. Lie on your back with your knees bent and bring your chest to your knees. Keep your shoulders and chin raise. Repeat for desired amount of crunches.
5. Abdominal Crunches With Twist and/or Bicycle Legs. Do the abdominal crunches from step 4 but add a twist to engage your oblique muscles. Keep your knees bent with feet on the ground. Bring one shoulder to the opposite knee. Bicycle legs are when the knees are bent and the feet are off the ground and bring the opposite shoulder to knee at the same time, alternating legs to elbows. 

Reference: Runner's World
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.