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Podiatrist - Clark, NJ
1114 Raritan Road
Clark, NJ 07066

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Foot Notes

Posts for tag: Running

By Clark Podiatry Center
February 13, 2019
Category: Shoes
Tags: blisters   calluses   ingrown toenails   overpronation   Running   injury   fit  

Gearing up to participate in a running event is no simple task. If you want to do your best, you’ll want to start training months in advance, especially if you are running a long race. Additionally, you’ll want the best gear to support you and keep you safe from injury.

What gear could we mean? Your running shoes, of course! To keep your feet supported and as comfortable as possible during your training and the actual race, look for the following features when choosing your running shoes:

  • Shoes designed for running – While cross-trainers and other athletic shoes could work, running shoes are designed with running in mind.
  • Fit – Make sure that the shoes fit the feet well. They shouldn’t be too big or too small as that can also cause problems.
  • Lots of cushion – The repetitive impact you encounter while running can impact your feet, ankles, knees, and hips. This can cause pain while you run, which can limit your performance.
  • Arch and heel support – The arches will be working hard to keep your entire foot engaged. If the arches become tired, they may flatten out, which can cause you pain toward the end of your race and for days after. Additionally, the heels need to be planted in heel cups so that they don’t slide about in the shoes, causing instability.
  • Firm heel counter – A firm heel counter will increase support in the shoes. It will help prevent overpronation (straining the arches) and keep the feet stabilized in the shoes.
  • Good outer sole grip – You’ll most likely be running outdoors during these events, so you’ll want shoes that have a good grip on the outer soles. At any point, if there are slippery or slick surfaces, it can create instability for your feet while you run if you don’t have good or enough tread.
  • Breathable material that supports and flexes at appropriate points – When you check the shoes and take it for a test run, make sure that your feet are not overheating. This is a sign that your shoes are not breathable and can cause you to excessively sweat. That will make perfect conditions to cause foot issues like foot odor, blisters, and calluses.

As you prepare, make sure you keep good hygiene, trim your toenails properly (to prevent ingrown toenails), and stretch your feet and ankles before and after each run. If you experience an injury, it’s important to rest and recover, rather than continuing to train on it.

If you experience foot pain while you are training, see our board-certified podiatrist, Dr. Brandon Macy at Clark Podiatry Center. He can assess your feet and find the best treatment for any concern you may have. Make an appointment at our Clark, NJ office so we can keep you walking (or running!).

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By Clark Podiatry Center
April 04, 2018
Category: Plantar fasciitis

One of the most common causes of pain along the bottom of the feet is plantar fasciitis. The plantar fascia is a thick band of tissue (ligament) that connects the toes to the heel bone. When it is strained or injured, the body responds with inflammation, sending us signals that something is wrong. Painful and/or tingly sensations can be felt after a long period of rest (i.e. sleeping), as well as after intense exercise.

Arch Pain

Those who have high arches, overpronate (walk with arches flat on the ground and ankles rolling inward), wear high heels, or play sports with repetitive impact motions are more likely to experience arch pain with plantar fasciitis. These risk factors cause more strain on the plantar fascia.

Heel Pain

Over time, the ligament can pull on the bone enough to cause a bone spur to develop on the bottom/front of the heel bone. This can cause pain with each step since a bony growth begins to protrude. Like with arch pain due to plantar fasciitis, those who play sports including running, jumping or sudden twisting movements (i.e. golf) can feel heel pain.

If you suspect that you have symptoms of plantar fasciitis, you will want to take measures to prevent it from getting worse. You can try stretching the feet and calves when you wake up in the morning, massaging the plantar fascia ligament with a small ball, enjoying a warm foot soak, as well as using additional orthotic inserts or padding. For those with high arches or fallen arches, orthotics can help support the irregular shape of the foot so that the ligament does not have to strain so much to stabilize.

Have you tried some of these techniques and still found that your plantar fasciitis is getting worse? Come see us for podiatrist-prescribed treatment, such as physical therapy or laser therapy at our office. Make an appointment to see our board-certified podiatrist, Brandon Macy, DPM at Clark Podiatry Center. He can assess your feet and the best treatment options to get you back on track.  Come see him at our Clark, NJ office, which serves the surrounding Union County areas.

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By Brandon Macy, D.P.M.
April 06, 2015
Category: Foot Care
Tags: Marathon Training   Running  

marathon runningWhether you’re training for your very first marathon or preparing for your tenth, it’s important to begin your training program on the right foot.  A lack of experience coupled with the repetitive impact placed on the feet and ankles during a long run can produce enough stress to cause hairline fractures and other debilitating foot injuries.

Many foot problems seen in marathoners are caused by the repetitive pounding over the months of long-distance running. In some people injury is triggered by the abnormal foot biomechanics and in others it is because of poor training. During a 10-mile run, the feet make about 15,000 strikes, at a force of three to four times the body's weight. Even if you have perfect foot mechanics, injuries and pain are often unavoidable with this amount of stress.  

To prevent injury during training, it’s important to pay close attention to your feet.  When increasing mileage, avoid doing so too quickly. The increased forced can make your feet more susceptible to stress fractures.

Basic tips for training include:

  • Follow a training schedule that is appropriate for your experience level
  • Start easy and increase your mileage slowly
  • Stretch and warm up properly to reduce strain on muscles, tendons and joints
  • Choose appropriate footwear based on your foot structure, function, body type, running environment and training regimen
  • Never ignore pain. If the pain gets worse with reduced exercise and rest, stop training and visit your podiatrist

Aside from stress fractures which often occur from overtraining, additional foot problems you may experience include:

  • Toenail problems, including ingrown and fungus
  • Heel pain, such as plantar fasciitis
  • Achilles tendon and calf pain
  • Toe pain, such as bunions
  • Shin splints

Before you start training, our Clark, NJ podiatrist recommends visiting a podiatrist for a complete evaluation of your lower extremities.  Our Clark office will examine your feet and identify potential problems, discuss training tactics, prescribe an orthotic device that fits into a running shoe (if needed), and recommend the best style of footwear for your feet to allow for injury free training all the way up to your race day. It is especially important to come in for an exam if you have already started training and are experiencing foot or ankle pain.  

Training for a marathon is hard work. It takes time and dedication.  At Clark Podiatry Center, we offer special interest and expertise working with marathoners to ensure good foot health throughout your entire training program to help you achieve your goals.

 

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Podiatrist - Clark, Dr. Brandon Macy, 1114 Raritan Road, Clark NJ, 07066 732-382-3470