Good Posture and Running

Running injuries can be painful when they happen, and they can be difficult to treat. Research has indicated there are methods that may prevent running injuries from occurring in the first place. These consist of running with proper form, landing on the middle of the foot instead of on the heels, and stretching thoroughly after the run is completed. Additionally, it is helpful to begin running at a slower pace, while gradually increasing the speed. The overall health of the feet will benefit when good posture is maintained throughout the run, and it is advantageous to wear new running shoes every 500 miles. Many runners set reasonable goals, and this allows them to enjoy the sport of running. If you would like additional information about how running injuries can affect your feet, please speak with a podiatrist.

Exercising your feet regularly with the proper foot wear is a great way to prevent injuries. If you have any concerns about your feet, contact one of our podiatrists of Princeton Foot & Ankle Associates. Our doctors will treat your foot and ankle needs.

How to Prevent Running Injuries

Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.

What Are Some Causes of Running Injuries?
– One cause of a common running injury is called iliotibial band syndrome.
– Plantar fasciitis is also another common injury.
– Stress fractures can occur from overtraining, lack of calcium, or even your running style.

Best Ways to Prevent Running Injuries
– Wear footwear that fits properly and suits your running needs.
– Running shoes are the only protective gear that runners have to safeguard them from injury.
– Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
– Stretching keeps muscles limber; this will help you gain better flexibility.

If you have any questions please feel free to contact one of our offices located in Princeton and West Windsor, NJ. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

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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.

Diabetes and Podiatrists

Many people who are diabetic are familiar with the potential problems their feet may endure. The nerves may be affected, which can cause difficulty in feeling cuts or scrapes, and this may cause infections to develop. If left untreated, the patient could develop diabetic foot ulcers, causing severe pain and discomfort. Diabetes may cause changes to occur in the blood vessels, and peripheral vascular disease may develop. This condition can cause diminished blood flow to the feet, and existing wounds may heal at a slower pace. It is important for people who have diabetes to see a podiatrist regularly. Treatment varies according to the severity of each individuals condition. There is a wide range of surgical and nonsurgical options available. If you notice swelling, pain, tingling, changes in color or temperature in the feet, it is highly recommended that you speak with your local podiatrist. 

Diabetic foot care is important in preventing foot ailments such as ulcers. If you are suffering from diabetes or have any other concerns about your feet, contact one of our podiatrists from Princeton Foot & Ankle Associates. Our doctors can provide the care you need to keep you pain-free and on your feet.

Diabetic Foot Care

Diabetes affects millions of people every year. The condition can damage blood vessels in many parts of the body, especially the feet. Because of this, taking care of your feet is essential if you have diabetes, and having a podiatrist help monitor your foot health is highly recommended.

The Importance of Caring for Your Feet

  • Routinely inspect your feet for bruises or sores.
  • Wear socks that fit your feet comfortably.
  • Wear comfortable shoes that provide adequate support.

Patients with diabetes should have their doctor monitor their blood levels, as blood sugar levels play such a huge role in diabetic care. Monitoring these levels on a regular basis is highly advised.

It is always best to inform your healthcare professional of any concerns you may have regarding your feet, especially for diabetic patients. Early treatment and routine foot examinations are keys to maintaining proper health, especially because severe complications can arise if proper treatment is not applied.

If you have any questions please feel free to contact one of our offices located in Princeton and West Windsor, NJ. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

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Diabetic Foot Care

Diabetes can cause two problems that can potentially affect the feet: Diabetic neuropathy and Peripheral Vascular Disease. Diabetic neuropathy occurs when nerves in your legs and feet become damaged, which prevents you from feeling heat, cold, or pain. The problem with diabetic neuropathy is that a cut or sore on the foot may go unnoticed and the cut may eventually become infected. This condition is also a main cause of foot ulcers. Additionally, Peripheral vascular disease also affects blood flow in the body. Poor blood flow will cause sores and cuts to take longer to heal. Infections that don’t heal do to poor blood flow can potentially cause ulcers or gangrene.

There are certain foot problems that are more commonly found in people with diabetes such as Athlete’s foot, calluses, corns, blisters, bunions, foot ulcers, ingrown toenails, and plantar warts. These conditions can lead to infection and serious complications such as amputation. Fortunately, proper foot care can help prevent these foot problems before they progress into more serious complications.       

Each day you should wash your feet in warm water with a mild soap. When you finish washing your feet, dry them carefully especially between your toes. You should also perform daily foot inspections to ensure you don’t have any redness, blisters, or calluses. Furthermore, if you are diabetic, you should always wear closed-toed shoes or slippers to protect your feet. Practicing these tips will help ensure that your feet are kept healthy and away from infection.

If you have diabetes, contact your podiatrist if you have any of the following symptoms on your feet: changes in skin color, corns or calluses, open sores that are slow to heal, unusual and persistent odor, or changes in skin temperature. Your podiatrist will do a thorough examination of your feet to help treat these problematic conditions.

Types Of Arthritis That Can Affect The Feet

Patients who have arthritis in their feet can experience pain and discomfort, especially while walking. It can cause the cartilage to diminish, and this may contribute to bony spurs and bunions. Mild relief can be found when wider shoes are worn, and this may also lead to the overall comfort of the foot. Rheumatoid arthritis typically causes the joints on the ball of the foot to become inflamed, and sores and wounds can form on the bottom of the foot. Another form of arthritis, known as gout, can occur if there is an excess of uric acid in the bloodstream. This often causes severe pain and discomfort surrounding the big toe, and it will often become inflamed. If arthritis is affecting your feet, it is strongly suggested that you speak to a podiatrist who can properly treat the condition. 

Arthritis can be a difficult condition to live with. If you are seeking treatment, contact one of our podiatrists from Princeton Foot & Ankle Associates. Our doctors can provide the care you need to keep you pain-free and on your feet.

Arthritic Foot Care  

Arthritis is a term that is commonly used to describe joint pain.  The condition itself can occur to anyone of any age, race, or gender, and there are over 100 types of it.  Nevertheless, arthritis is more commonly found in women compared to men, and it is also more prevalent in those who are overweight. The causes of arthritis vary depending on which type of arthritis you have. Osteoarthritis for example, is often caused by injury, while rheumatoid arthritis is caused by a misdirected immune system.

Symptoms

  • <!––><!––>Swelling
  • <!––><!––>Pain
  • <!––><!––>Stiffness
  • <!––><!––>Decreased Range of Motion

Arthritic symptoms range in severity, and they may come and go. Some symptoms stay the same for several years but could potentially get worse with time. Severe cases of arthritis can prevent its sufferers from performing daily activities and make walking difficult.

Risk Factors

  • <!––><!––>Occupation – Occupations requiring repetitive knee movements have been linked to osteoarthritis
  • <!––>Obesity – Excess weight can contribute to osteoarthritis development
  • <!––><!––>Infection – Microbial agents can infect the joints and trigger arthritis
  • <!––>Joint Injuries – Damage to joints may lead to osteoarthritis
  • <!––><!––>Age – Risk increases with age
  • <!––>Gender –Most types are more common in women
  • <!––><!––>Genetics – Arthritis can be hereditary

If you suspect your arthritis is affecting your feet, it is crucial that you see a podiatrist immediately. Your doctor will be able to address your specific case and help you decide which treatment method is best for you.

If you have any questions, please feel free to contact one of our offices located in Princeton and West Windsor, NJ. We offer the newest diagnostic and treatment technologies for all your foot care needs.

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How to Care for Your Arthritic Foot

Arthritis is an inflammation of the joints and it can occur at any joint in the body, especially in the foot. It generally effects those who are older, however, it can occur at any age. Although there are many different forms of arthritis, there are three main types that occur in the foot. The three types are osteoarthritis, rheumatoid arthritis, and gout.

The primary cause of osteoarthritis is aging. As you age, cartilage degenerates around the joints which causes friction and pain. Obesity can cause osteoarthritis through mechanical stress. Injuries that damage joints can increase the probability as well. Finally, a family history of osteoarthritis can also increase chances of having it.

Rheumatoid arthritis occurs when the immune system attacks the joint linings and weakens them over a long time. While there is no known cause of rheumatoid arthritis, obesity and smoking can increase your chances of getting it. Women are also more likely to get it than men.

Gout is a form of arthritis that occurs when there is too much uric acid in your blood and painful crystals form in your joints. Men are more likely to have gout than women. People who are obese or drink alcohol often are also more likely to develop gout. Furthermore, having diabetes, heart disease, high blood pressure, high cholesterol, gastric bypass surgery or a family history of gout may increase your likelihood of developing the condition.

Symptoms of arthritis include pain, stiffness, swelling in the joints. These symptoms can make it harder and more painful to walk. Physical activity can increase pain and discomfort. Furthermore, joint pain can worsen throughout the day for osteoarthritis. Gout attacks generally last several days with the first few being the worst.

Diagnosis of gout includes either a joint fluid test or a blood test. X-ray imaging can detect osteoarthritis but not gout. On the other hand, there is no blood test for osteoarthritis. Rheumatoid arthritis is difficult to diagnosis. Doctors utilize family and personal medical history, a physical examination, and antibody blood tests to determine if you have rheumatoid arthritis.

Treatment varies for the different kinds of arthritis. Anti-inflammatory medication or steroids can help reduce pain from inflammation of the joints. Changing shoe types can help with some symptoms. Wider shoes can help with discomfort from gout and osteoarthritis. High heels should be avoided. Shoes with proper arch support and that take pressure off the ball of the foot can help with rheumatoid arthritis. Drinking lots of water can also help rid uric acid from the blood. Losing weight, improving your diet, and limiting alcohol and smoking can also help prevent or lessen the symptoms of arthritis.

If you are having trouble walking or pain in your feet, see a podiatrist to check if you have arthritis.

What Is Buddy Taping?

If you have endured an injury to the toes, you may have a broken toe. It can occur if it is stubbed against a piece of furniture, or if a heavy object is dropped on it. The symptoms that many patients experience often include bruising on and around the affected toe, swelling, and it is typically difficult to walk. In severe fractures, the toe may look deformed. It is important to begin treatment as quickly as possible, as this may provide the best chance for a speedy and full recovery. The method that is referred to as buddy taping can be effective in providing support for the injured toe. This is accomplished by taping the affected toe to the one next to it. If you have injured your toe and feel it may be broken, it is advised to speak to a podiatrist who can assist you in beginning the proper treatment. 

Broken toes may cause a lot of pain and should be treated as soon as possible. If you have any concerns about your feet, contact one of our podiatrists from Princeton Foot & Ankle Associates. Our doctors will treat your foot and ankle needs.

What Is a Broken Toe?

A broken toe occurs when one or more of the toe bones of the foot are broken after an injury. Injuries such as stubbing your toe or dropping a heavy object on it may cause a toe fracture.

Symptoms of a Broken Toe

  • Swelling
  • Pain (with/without wearing shoes)
  • Stiffness
  • Nail Injury

Although the injured toe should be monitored daily, it is especially important to have a podiatrist look at your toe if you have severe symptoms. Some of these symptoms include worsening or new pain that is not relieved with medication, sores, redness, or open wounds near the toe.

If you have any questions, please feel free to contact one of our offices located in Princeton and West Windsor, NJ. We offer the newest diagnostic and treatment technologies for all your foot care needs.

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What to Know About a Broken Toe

The forefoot is composed of five metatarsal bones and fourteen phalanges. Each toe has three phalanges except for the big toe which only has two. Our toes play an essential role to the walking process, which is why a broken toe could seriously disrupt one’s ability to move around. Toe fractures are common and can be very painful. Fortunately, these injuries rarely require surgery and usually heal with rest and a change in activity.

Broken toes typically result from a traumatic event such as falling, stubbing the toe, or dropping something on the toe. Traumatic toe fractures may be categorized as either minor or severe fractures. At times, one may hear a “pop” or “crack” sound when the bone breaks. Common symptoms of a traumatic toe fracture include pain, throbbing, bruising, swelling, and redness.

Another type of toe fractures is a stress fracture. These injuries usually appear in the form of small hairline breaks on the bone. Stress fractures develop after repetitive activity instead of a single injury. Stress fractures occur when the muscles in the bone become too weak to absorb impact. Consequently, the toe bone becomes vulnerable to any pressure and impact it endures. Symptoms for a stress fracture in the toe include swelling without bruising, tenderness to the touch, pain that goes away with rest, and pain after walking or running.

If you suspect that you have a broken toe, you should make an appointment with your podiatrist. He or she will likely diagnose you by performing a physical exam and an X-ray. Treatment for a broken toe may include the R.I.C.E. method, buddy taping, surgery, or antibiotics. The R.I.C.E. method (Rest, Ice, Compression, and Elevation) is a common treatment method for many injuries because it decreases pain. Buddy tapping involves wrapping the injured toe next to an adjacent toe to keep it supported and protected. These two methods have proven to be effective in the healing process for toe fractures. The estimated healing time for a broken toe is approximately four to six weeks. If the injury becomes infected or requires surgery, the estimated healing time may take eight weeks or more. 

Where is the Pain From Morton’s Neuroma Located?

If you are experiencing pain between the third and fourth toes, it may be indicative of a condition that is referred to as Morton’s neuroma. It is a common ailment that consists of a swollen nerve on the bottom of the foot, and causes severe pain and discomfort. Contributing factors for developing this condition could be wearing shoes that do not fit correctly, or frequently participating in certain sporting activities. Mild relief may be found if the affected area is massaged, and the proper footwear is worn. Additionally, it may help the pain if the calf muscles and the bottom of the foot are stretched. The symptoms that are often associated with this condition can include a burning sensation while walking, and the toes becoming numb. There are effective treatment choices available, which can involve certain injections, or surgery may be a viable option. If you have this type of pain, it is suggested to consult with a podiatrist who can determine the best treatment for you.

Morton’s neuroma is a very uncomfortable condition to live with. If you think you have Morton’s neuroma, contact one of our podiatrists of Princeton Foot & Ankle Associates. Our doctors will attend to all of your foot and ankle needs and answer any of your related questions.  

Morton’s Neuroma

Morton's neuroma is a painful foot condition that commonly affects the areas between the second and third or third and fourth toe, although other areas of the foot are also susceptible. Morton’s neuroma is caused by an inflamed nerve in the foot that is being squeezed and aggravated by surrounding bones.

What Increases the Chances of Having Morton’s Neuroma?

  • Ill-fitting high heels or shoes that add pressure to the toe or foot
  • Jogging, running or any sport that involves constant impact to the foot
  • Flat feet, bunions, and any other foot deformities

Morton’s neuroma is a very treatable condition. Orthotics and shoe inserts can often be used to alleviate the pain on the forefront of the feet. In more severe cases, corticosteroids can also be prescribed. In order to figure out the best treatment for your neuroma, it’s recommended to seek the care of a podiatrist who can diagnose your condition and provide different treatment options.

If you have any questions, please feel free to contact one of our offices located in Princeton and West Windsor, NJ. We offer the newest diagnostic and treatment technologies for all your foot care needs.

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