March 2024
Preventing Running Injuries
Over half of all runners encounter at least one injury per year. The reason for this is because many runners do not train properly. Injuries are almost inevitable due to the physical stress that running causes. While our bodies are great at adapting to the stress, it can only handle it in small doses. Injuries occur when the stress is applied too quickly for the body to handle, causing something within it to break down. With each step you take, your leg is absorbing two or three times your body’s weight.
Some of the most popular running injuries are shin splints, plantar fasciitis, Achilles tendinitis, and stress fractures. Shin splints cause pain along the inside or outside of the shins, and this pain is usually felt at the beginning of a run. The condition itself is defined as an inflammation of the muscles or tendons located around the shinbone. To treat shin splints, it is advised that you ice the shin area and stretch the calf muscles. To prevent this injury, you should slowly increase the distance you plan on running, instead of jumping into a more strenuous routine.
Achilles tendinitis is another common injury and it feels like pain along the back of the leg, toward the heel. This condition is defined as an inflammation of the Achilles which is the largest tendon in the body. The Achilles is responsible for connecting your calf muscles to the heel bone and it is caused by tight calf muscles. If you want to treat this injury, you should take a break from running to cross train with a low-impact activity.
There are a lot of common mistakes runners make that are causing them to experience injury. One mistake is stretching too much prior to warming up. If you plan to go on a run, you should warm up with a gentle 3-5-minute walk followed by a 5-minute run-walk. Another common mistake is jumping into a routine too quickly. Consequently, you should incorporate cross-training into your routine. If you are looking to get active, you should slowly weave running into an activity you are currently participating in. For example, you can try bike riding for 40 minutes followed by a 10-minute run.
Another way to prevent running injuries is to choose shoes that are appropriate for running. There are certain things you should look for when buying a new pair of running shoes. An important factor in these sneakers is flexibility. Running shoes should be capable of bending and flexing at the forefoot. However, you should not be able to bend the entire shoe in half with ease because this is a sign that the shoe does not have enough structure. Additionally, you should look for the fit of the running shoes you want to purchase. It is best to visit a specialty running shoe store to have your feet properly sized. Choosing shoes that fit properly can prevent many foot ailments.
If you are suffering from any pain from running injuries, you should make an appointment with your podiatrist to discover the underlying cause of your pain. He or she will be able to help treat your condition in the best way possible.
Dr Brandon Nelson, A Double Board Certified Physician and Surgeon, Discusses Bunion Surgery Questions
Every week a few patients come in wondering about having their bunion fixed. I really enjoy these discussions and helping patients decide what is best for them. There are quite a few common questions I get so I decided to answer them in this blog
1. How much time will I need to be off my feet?
This question really depends on what procedure is utilized to correct your bunion as well as any additional procedures performed. It can be as little as a few days or up to 6 weeks. I like to get my patients walking as quickly as possible.
2. When can I start to exercise?
Again this is a tough one to answer. But, I am an avid exerciser and know how important it is to maintain our current levels and not lose too much ground with time off. I like to help my patients develop a post-operative plan to continue working out and modify activities.
3. When will I be back in a normal shoe?
This again depends on other procedures performed and how much work was needed to correct your bunion. I see some patients back in a normal shoe at 4 weeks and some as long as 10 weeks. The best thing you can do as a patient is follow your post-operative instructions.
4. Will my bunion recur?
I always recommend seeing a physician that does quite a few bunion surgeries as this will give you better outcomes. Procedure selection is the most important component to decrease recurrence rates. With proper selection recurrence rates are about 2-3%.
If you have a bunion and would like a consultation please call 425-391-8666 and make an appointment online.
Sincerely,
Foot & Ankle Surgeon
Issaquah’s Top Podiatrist
Dr. Timothy Young a board-certified foot surgeon discusses Chillblains: causes, symptoms, and treatment.
Introduction: As winter settles in, along with its frosty bite, many of us bundle up in layers of clothing to protect ourselves from the cold. Despite our efforts, some may still find themselves facing an uncomfortable and sometimes painful condition known as chillblains. Chillblains, also spelled chilblains, are a common affliction during colder months, yet they remain relatively misunderstood. Chilblains is the common term used for this and Pernio is the medical term for chilblains. Very similar conditions include Raynaulds phenomenon and acral cyanosis. In this blog post, we discussed the details of chillblains, exploring their causes, symptoms, and effective treatments.
What are Chillblains? Chillblains, medically termed pernio, are a localized reaction of the skin to cold temperatures. They occur when the skin is exposed to cold but not freezing temperatures and then undergoes rapid warming, causing blood vessels to expand and leak. This leakage leads to inflammation and injury to the surrounding tissues.
Causes of Chillblains: Chillblains typically develop in response to repeated exposure to cold, damp conditions. Individuals living in cold climates or those who spend prolonged periods outdoors during winter are at higher risk. Certain factors may predispose individuals to chillblains, including poor circulation, hormonal changes, and medical conditions such as Raynaud's disease.
Discussion: Vasospasm of the smaller blood vessels in the digits are common in this case pulses in the feet may be intact but despite this the blood flow to the digits is essentially cut off. With a lack of oxygen there can be tissue damage and resultant inflammation even after the blood flow is reestablished. It also can be common for the individual’s foot to be moist from perspiration such that a “damp chill” on the feet occurs. This is why one of the strategies is to keep the feet dry and wool socks do a great job with this. In addition in the toes if there is a place where the toes often rub together that seems to be a common location to get purple/cyanotic nodular enlargement and irritation from the contact between the toes. Patient will come into the clinic with these purple painful nodules on their toes and states that they been to other clinics and owns quite certain what it is. They commonly think that they started out as a blisters.
Symptoms of Chillblains: The symptoms of chillblains can vary in severity but commonly include:
- Redness or purplish discoloration of the skin
- Swelling and tenderness with nodular enlargement
- Itching or burning sensation
- Blistering or ulceration in severe cases, often these are purple or cyanotic.
- Pain or discomfort, particularly upon warming the affected area
Chillblains most commonly affect the extremities, such as the toes, fingers, ears, and nose, but can also appear on other parts of the body exposed to the cold.
Treatment and Management: While chillblains can be uncomfortable, they typically resolve on their own within a few weeks once the affected individual is no longer exposed to cold temperatures. It’s not uncommon for these to last often on through the winter and then totally resolved each summer. But as the years go by sometimes the become progressively more of a challenge or problem. However, several measures can help alleviate symptoms and promote healing:
- Keep the affected area warm but avoid sudden temperature changes.
- Gently massage the area to improve circulation.
- Apply soothing lotions or creams to relieve itching and discomfort.
- Avoid scratching or rubbing the affected skin to prevent further irritation.
- Protect the skin from further exposure to cold and moisture by wearing appropriate clothing and using gloves, socks, or earmuffs.
In more severe cases or if complications arise, medical intervention may be necessary. This may include prescription medications to reduce inflammation, promote healing, or manage underlying conditions contributing to poor circulation.
Prevention: Prevention is key to avoiding the discomfort of chillblains. Some tips to prevent chillblains include:
- Dress warmly in layers, paying particular attention to extremities.
- Keep indoor environments warm and dry, especially during colder months.
- Limit exposure to cold and damp conditions, and take breaks to warm up if spending extended periods outdoors.
- Wear moisture-wicking socks and breathable footwear to prevent moisture buildup.
- Maintain good circulation through regular exercise and avoiding tight-fitting clothing or accessories that may restrict blood flow.
Conclusion: Chillblains are a common but often misunderstood condition that can cause discomfort during colder months. By understanding the causes, symptoms, and effective treatment options, individuals can better manage and prevent chillblains, ensuring a more comfortable and enjoyable winter season. If symptoms persist or worsen, it's essential to seek medical advice for proper evaluation and treatment. Remember, staying warm and dry is key to keeping chillblains at bay.
If you have any questions or would like a consultation please call 425-391-8666 and make an appointment online.
Foot & Ankle Surgeon
Issaquah’s Top Podiatrist
How Aging Can Affect Your Feet
Aging gracefully is a journey that encompasses various changes throughout the body, and the feet are no exception. The intricate network of bones, muscles, and joints in the foot makes it particularly susceptible to the effects of aging. Certain conditions may arise, including plantar fasciitis, flat feet, and osteoarthritis. Plantar fasciitis involves inflammation of the ligament, called the plantar fascia, on the bottom of the foot. This condition often results from participating in high-impact exercises or wearing ill-fitting shoes. The telltale sign is sharp heel pain, especially pronounced in the morning. Flat feet, a consequence of aging and genetic predisposition, can lead to tired feet, painful arches, and swelling on the inner sides. This condition occurs when the supporting tendons and ligaments lose elasticity, a common side effect of aging, and causes the arches to weaken. Osteoarthritis, a prevalent concern for adults over 65, can affect the feet due to the intricate structure of bones and joints. While age increases the risk, repeated ankle sprains may also contribute to arthritis. If you are experiencing any of these foot problems, it is suggested that you schedule an appointment with a podiatrist.
Proper foot care is something many older adults forget to consider. If you have any concerns about your feet and ankles, contact the podiatrists from Issaquah Foot & Ankle Specialists. Our doctors can provide the care you need to keep you pain-free and on your feet.
The Elderly and Their Feet
As we age we start to notice many changes in our body, but the elder population may not notice them right away. Medical conditions may prevent the elderly to take notice of their foot health right away. Poor vision is a lead contributor to not taking action for the elderly.
Common Conditions
- Neuropathy – can reduce feeling in the feet and can hide many life-threatening medical conditions.
- Reduced flexibility – prevents the ability of proper toenail trimming, and foot cleaning. If left untreated, it may lead to further medical issues.
- Foot sores – amongst the older population can be serious before they are discovered. Some of the problematic conditions they may face are:
- Gouging toenails affecting nearby toe
- Shoes that don’t fit properly
- Pressure sores
- Loss of circulation in legs & feet
- Edema & swelling of feet and ankles
Susceptible Infections
Diabetes and poor circulation can cause general loss of sensitivity over the years, turning a simple cut into a serious issue.
If you have any questions, please feel free to contact one of our offices located in Issaquah, WA . We offer the newest diagnostic and treatment technologies for all your foot care needs.
Taking Care of Elderly Feet
Many foot diseases and conditions become more serious and common among the elderly. Some of these conditions include diabetic ulcers, ingrown toenails, fungus, arthritis, corns, and calluses. Unfortunately, it may be harder for older adults to take care of their own feet, but there are some precautions they can take in order to avoid any serious conditions.
Dry, cracked heels tend to be a common problem for older people. In order to avoid this, you should always keep your feet clean and well moisturized. Special feet moisturizers should be used as average lotions might not provide enough moisture for dry and cracked heels. Daily foot inspections are crucial for the elderly to detect any irregularities in their earliest stages. During the aging process, blood circulation tends to slow down causing older people to not feel their feet as well as they used to. This often results in foot problems going unnoticed.
Fungal and bacterial conditions thrive on elderly feet because older adults are less likely to keep their feet clean and dry; this makes it easier for bacteria to take hold in their dry, cracked skin. Elderly people should be sure to thoroughly dry their feet, especially in between the toes, after bathing. This will help them avoid developing any fungal infections. Additionally, clean cotton socks should be worn after the feet are dried.
Cutting toenails straight across will help prevent ingrown toenails. When toenails are cut too lose, the nail might break through the skin resulting in an ingrown nail. Clippers should be used to cut the nails in order to make the cut even.
Elderly people who have diabetes are at risk of developing serious foot problems that may lead to amputation. Ulcers that are left untreated can lead to gangrene. Dry and cracked feet, fungus, and untended cuts under the nails may also lead to infections.
Fortunately, Medicare covers many different types of services for foot care. Elderly people with any of these foot conditions should seek the help of a podiatrist and perform daily foot inspections in order to ensure that they have healthy feet.
Advanced MLS Laser Therapy for Heel Pain
Multiwave Locked System (MLS) laser therapy is an advanced, safe, and effective way to treat heel pain. Contact our office for more information and to see if this treatment is right for you.
