The Brandon 5k Marathon is just around the corner! Making running part of an exercise regimen leads to better physical stamina and a more favorable frame of mind– but a harmful foot injury can swiftly stop runners in their tracks. Keeping feet healthy and pain-free can go a long way toward guaranteeing that every run is delightful, for both experienced runners and those just beginning. Following a few basic steps supplied by Rajnish Manohar, DPM, before hitting the trail or treadmill, can keep foot and ankle injuries at bay.
Although numerous injuries can happen during a long distance run, the most typical are shin splints, runner’s knee and plantar fasciitis. Shin splints establish along the front of the lower leg and are commonly triggered by running on tough surface areas, overtraining, weak muscles, putting on shoes that do not have support and running downhill. Persistent shin splints can be very uncomfortable and could indicate a tension fracture. Runner’s knee is the most typical discomfort discovered among runners and is typically triggered by weak muscles supporting the knee and unsupportive shoes. Women with larger hips are also naturally susceptible to the condition. Heel discomfort triggered by plantar fasciitis is seen in clients who are overweight, have flat feet, or are starting a new running program. Tension placed on this ligament in the foot can lead to heel pain. To avoid all of these ailments, Dr. Manohar recommends stretching in the past and after activity. If any of these signs and symptoms develop and continue, contact him at either his Brandon or Zephyrhills office.
Select the proper shoes for running
Each running shoe business has a different “specialty” such as; grids, gels, air bags, and roll bars. These products make the running shoe an excellent alternative for the hard to fit foot and for the basic non-runner patient too. Many running shoes user interface very well with custom orthotics or nonprescription insoles. Some brands are terrific for additional toe box space, others are best for slender feet, and some are considered practical for the heavier runner.
Running Shoe selection tips
- Change Shoes every 400-500 miles
- Always purchase shoes at the end of the day after the feet are the fullest in size
- Try out shoes with the type of socks that you will run or exercise with.
- Always buy the shoe a little larger than your shoe size (usually 1/2 to 1 full size), by utilizing a thumb’s width at the end of the longest toe to the idea of the shoe.
- See to it your feet are fit with the correct level of mechanical support (neutral, stability, or motion control models) to fit your foot’s mechanical requirements.
- Assess for fitting specifics: a high instep, a wide toe box, or a slim heel.
- Measure your feet frequently, as shoe size modifications from weight gain, maternity, athletic activity and age.
- Inside the shoe or in a running log, mark the start date for the new shoe. This assists to track the complete mileage.
Pre-run Safety Tips
Before a run, start by warming up and gently stretching for 5-10 minutes, concentrating on lower leg muscles. Amateur runners ought to begin with short ranges, increasing range with time to assist prevent injury. All runners ought to begin every exercise gradually, as this permits the body to warm up more and decreases the possibility of muscle strain. Runners should likewise focus on keeping both the feet and whole body relaxed, avoid tensing or cramping toes, and keep up a gait that feels the most natural. Stop running right away if any pain is experienced. Cool off and rest: After reaching the end of a running exercise, cool off and stretch for about 10 minutes. Immersing the lower extremities in an ice bath after longer runs can decrease muscle soreness, as can using a self-massager developed for post-athletic activities.
If you are a runner and you want to keep your feet in the best shape possible, please contact Dr. Rajnish Manohar at his Brandon office (813) 502-5904 or in Zephyrhills (813) 782-3233. Alternately, you can use a simple website form by clicking the button below.
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Dr. Manohar has been in private practice as a Podiatrist in Zephyrhills since 2001, treating Foot and Ankle Pain including Diabetic Foot Pain and Neuropathy, as well as, providing routine Diabetic Foot Care.
Dr. Manohar is board certified by the American Board of medical specialties in Podiatric Medicine. He is a member of the American Academy of Podiatric Sports Medicine. Dr. Manohar resides in Temple Terrace, Florida.
Dr. Manohar specializes in treating foot and ankle pain, Plantar Fasciitis and Heel spurs, Neuromas, Peripheral Neuropathy, Ingrown toenails, Non healing wounds, corns, calluses, Warts, Cysts, Toenail fungus.